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2-day home workout plan Home Fitness Starter

Two short home sessions a week covering every basic pattern, an ideal first routine. Add a third day once both feel easy.

Level
Beginner
Days a week
2
Per session
26 min
Goal
General fitness
Equipment
None, bodyweight only
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Workout schedule

2 days a week · 8 exercises · select a name for its video and how-to

Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.

Day 1 · ~26 min Home Day A

4 exercises · 12 sets · ~26 min

  1. Bodyweight Squat Glutes · Bodyweight 3 sets of 12 reps · 1:00 rest 1:00 rest
  2. Bodyweight Knee Push Ups Chest · Bodyweight 3 sets of 10 reps · 1:00 rest 1:00 rest
  3. Supermans Abs · Bodyweight 3 sets of 12 reps · 0:45 rest 0:45 rest
  4. Hand Plank Abs · Bodyweight 3 sets of 30s · 0:45 rest 0:45 rest

Day 2 · ~26 min Home Day B

4 exercises · 12 sets · ~26 min

  1. Forward Lunge Glutes · Bodyweight 3 sets of 10 reps · 1:00 rest 1:00 rest
  2. Push Up Chest · Bodyweight 3 sets of 8 reps · 1:00 rest 1:00 rest
  3. Good Mornings Glutes · Bodyweight 3 sets of 12 reps · 0:45 rest 0:45 rest
  4. Dead Bug Abs · Bodyweight 3 sets of 15 reps · 0:45 rest 0:45 rest

About this plan

Who it's for

For anyone new to training, or coming back after a long break. You need no equipment.

Not the right fit?

What to expect

Each week is 24 working sets across 8 exercises, about 50 min in total.

Sets run from 8 to 15 reps, with 0:45 to 1:00 of rest between them.

Main muscles: Glutes, Quads, Chest, Abs, Hamstrings.

How to progress

The plan stays useful for as long as it stays a little hard.

  1. Notice when it's easy. When a set feels like you could do several more reps, make the next session slightly harder.
  2. Change one thing. Add a rep, a little weight, or a few seconds to a timed move. Keep the old numbers until the new ones feel routine.
  3. Learn the movements. In your first weeks much of the progress is learning the movements, and it comes quickly. Keep the load light enough that every rep looks the same, and expect to add a little most weeks.

If you miss a week: Repeat the last session you finished rather than skipping ahead.

When it gets easy: Everyday Bodyweight Fitness, the same goal at intermediate level, 4 days a week.

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